I've got stubburn bi's. Whats the best routine for them to grow?

[BatZgirl]

Concentration curls are a BITCH

I dont lift that many weights but I find concentration curls to be the most effective

 

[110%]

o sorry bigred54 haha, i meant r u big red from www.teenbodybuilding.com, i guess not if u didnt know what i was talkinga bout haha.

 

[BigRed54]

Nope thats not me 110%

 

[dude]

Try doing some 21's. Your bi's will be so engorged with blood they will be forced to grow.

 

[GO 4LO]

Try doing some 21's. Your bi's will be so engorged with blood they will be forced to grow.

I'm new to bodybuilding. What are "21's"? Sorry if that's a dumb question.
Chris

 

[BigRed54]

I'm new to bodybuilding. What are "21's"? Sorry if that's a dumb question.
Chris

Its when you take the EZ bar & your standing up and you curl from relaxed to half way up for 7 reps then you goto all the way contracted at the top to half way down for 7 reps then you do 7 FULL reps. With no rest in between each 7 reps. And that makes 21 reps. And thats just 1 set. I LOVE THE INTENSITY TO 21's!!!

 

[dude]

You can do it with all of your biceps exercises, not just preacher curls. I'm sure you were just using that as an example, but I wanted to clarify. If you get really good at 21's then you can do a triset, 3 sets in a row of different exercises with no rest, for your biceps using 21's for each exercise.